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Wednesday, January 27, 2010

Healthy Body Water Percentage Chart

Low Carb Site
Lisa Shea
BellaOnline's Low Carb Editor

Healthy Body Water Percentage Chart

Water is critical to life! This healthy body water percentage chart will help you determine if you have enough water in your system. Many scales will tell you this value in seconds.

Because your fat in your body has a lot of water in it, you have to first know how much fat you have in your body before you can then figure out what your healthy water content is. That is, if you say have 33% fat in your body, then you only need another 37% of water alone, because you have water in the fat. The scales don't count "fat water" as water, otherwise your numbers would get very confusing :)

Luckily, every scale that I've seen that measures water also measures fat, at the same time!

Female Body Water Chart

Body Fat % Body Water %
4-20% 58-70%
21-29% 52-58%
30-32% 49-52%
33%+ 37-49%

Male Body Water Chart

Body Fat % Body Water %
4-14% 63-70%
15-21% 57-63%
22-24% 55-57%
25%+ 37-55%

So the key here is that as you lose fat, you need to have more water in your system to compensate. Your body will tend to do this naturally for you. That is part of why it's key, as part of any healthy diet, to drink a lot of water. You should never "lose weight" by losing water. That can cause dehydration issues, which can be quite serious!

NOTE: One of my visitors feels that fat is only 10% water while other parts of your body might be 70% water. Yes certainly an eyeball might be mostly water while a fat cell might contain mostly fat and only some water. Still, it is important to remember that there is water / liquid in pretty much every single cell in the body in some percentage. You want to have that water in your body to help relay chemicals and nutrients back and forth. Never try to "stop drinking water" to lose weight. Quite the opposite. The more water you drink, the more your body pees out any excess and has the most optimal metabolism it can to lose weight.

Scale Stats

Well this is disappointing. No change in a month:

December 21, 2009
Fat %: 48.9
Water %: 40.8
Muscle Mass %: 28.7
BMI: 34.9
Calories needed daily to maintain: 1661

January 27, 2010
Fat %: 48.9
Water %: 40.9
Muscle Mass %: 28.7
BMI: 35.1
Calories needed daily to maintain: 1663

Normal healthy range (according to the scale manufacturer)
Fat 22-32% (whoa)
Water 50% (clearly not getting enough water)
Weight 110-140 ish (huh)
BMI 18.6 - 24.9 (oh my)

I really don't understand how the scale gets all this info from my feet. Anyway, I need a new strategy. The little emoticon is getting the best of me right now. Grrrrr....

Sunday, January 24, 2010

What Sexy Means to Me

According to Merriam-Webster:

Main Entry: sexy
Pronunciation: \ˈsek-sçFunction: adjective
Inflected Form(s): sex·i·er; sex·i·est
Date: 1925
1 : sexually suggestive or stimulating : erotic
2 : generally attractive or interesting : appealing

I think anyone can be sexy. Sexy comes from feeling confident in who you are right now. Not waiting until you get to that magical goal weight. Think of how you feel when you lose 5 pounds. Your confidence increases and is expressed by how you talk and dress and in your mannerisms.

I am still battling with my inner emoticon but I feel sexier than I ever have!

Tuesday, January 12, 2010

Blue Harmonies (ISFJ)

Fitness Color: True Blue, Tried and True
Motivation, Approach, and Focus

Courtesy of YOOVIE
from this test at Experience life Magazine

Blues are guided by clear fitness goals and objectives. Often these goals are based on advice from health and medical professionals or information from the media, or perhaps center on improving performance in sports or other activities. Blues prefer keeping their exercise plans plain, simple, and easy to execute so they can achieve their goals. Keeping commitments to themselves ranks high with Blues.

Blues are highly sensitized and aware of their bodies and thus are careful not to over-do. They gravitate to traditional exercise based on proven methods, tested and trusted, the better to achieve their goals with a minimum of fuss or risk of injury. Because they are exercising for a purpose, it doesn't make sense to spend time experimenting on new routines when they already know techniques and approaches that have worked in the past. With little inclination to live on the cutting edge, Blues are not interested in the latest weight program being touted or in getting their exercise in "fun" new ways. Blues focus on the purpose of exercise. They will have their fun some other time.

Correct form and proper technique are essential. They represent not only the best and least wasteful approach to exercise, but ensure greater safety, a high priority for Blues. When learning something new, Blues prefer a step-by-step approach. For instance, in learning a free weight routine, Blues prefer to learn the proper technique for developing one muscle group to their satisfaction before moving on to the next. Once a technique is locked into their memory, they can comfortably move on, but not until then. With an emphasis on safety and form, Blues value a chance to learn from qualified experts who, as professionals, can carefully take them through the steps.

Blues are motivated by keeping track of their workouts. What better way to measure progress and see that they accomplished what they set out to do than by writing it down and seeing the data in front of them. Record-keeping allows Blues to refer to their progress in the orderly manner that resonates with their True Blue nature. Date, time, distance, sets, reps, results—all details are noted.

Environments and Interpersonal Connections
Blues seek calm and familiar environments that allow them to focus on the task at hand. They find commotion and interruptions disturbing and prefer keeping their gym interactions to a minimum. Their personalities are modest and quiet; they call little attention to themselves and will not share their fitness milestones and exercise accomplishments unless asked.

Blues typically have outstanding powers of concentration and are adept at creating their own space, even inside a busy fitness center. They might do so by reading or listening to music or books on tape. Many have said that while engaged in repetitious cardio activities, they maintain their energy by chanting or singing to themselves, or reciting personal mantras.

Blue Efficients (ISTJ)

Blue Efficients have a pragmatic, no-nonsense approach to personal training sessions. They want to get down to business right away and have little interest in chit chat that does not relate to the job at hand.

Blue Harmonies (ISFJ)
Blue Harmonies enjoy exchanging pleasantries in their personal training sessions and seek a friendly relationship with their trainer. Positive feedback from their trainer assures them of correct technique, form, and safety.

Monday, January 11, 2010

How to Have a Successful Lifestyle Change

It is always easier said than done but here are some thoughts on retaining the New Years Resolution to eat healthier:

  1. Don't go on a "diet" - one of the definitions of diet is to regulate food in order to improve the physical condition. Which is essence that is what a "Lifestyle Change" is. However over the years the term "diet" makes a person feel trapped and deprived of good tasting foods. The preconceived idea of diet means tasteless, cardboard foods.

  2. WRITE EVERYTHING DOWN! - While this may sound very strong, it is the best way to ensure that you are getting the essentials in your daily meals. With everything we have on our minds, the last thing we need to remember is what we ate for breakfast to determine what we can eat for lunch or dinner.

  3. Drink lots of water - Getting at least 8 - 8oz glasses of water a day can actually contribute to fullness and help with weight loss. Water can come from many sources, including fruits and vegetables. Up to 60% of the body is water. Drinking water is help flush the toxins and can improve skin tone.

  4. Don't beat yourself up - So you had a moment of weakness. We all have. It doesn't mean you have to completely give up. Pull your self together and tackle the healthy choices at the next meal.

  5. Stay active - Even if it is walking around the block with your dog or kids. Walking around the grocery store. Cleaning the house. That is all activity.

What the voice in your (my head) says:

  1. A diet?!? Why are we on a diet again? Why can't you just admit we are going to be plump forever? What is so important about being healthy? Healthy certainly doesn't taste very good. Vegetables again? OMG!
  2. Write what down? That was just a taste. Who can calculate a taste anyway. That is like measuring a pinch, a dash, and a smidgen. Seriously...
  3. What are we, a camel? Why so much water? Can't we have a Diet Coke instead?
  4. You know, why even start? You are going to fail again anyway. First moment of weakness and you might as well throw in the towel.
  5. We have to move again?!? Didn't we just move yesterday? Seriously...this "lifestyle change" is exhausting.

But don't give up. Never give up. I will never give up.

Wednesday, January 6, 2010

Well Cripes...

Already not following my January goals:

* Updating blog daily? Nope. I've been busy on though
* 3 servings of fruits and veggies? Nope. Still eating like crap
* 8 glasses of water? Not "water" per se, but things that are maybe classified as a beverage?
* Journaling everything? Nope...I'm so lazy
* 10% weight loss goal? Not possible if I can't follow the other rules
* Exercise 5 times a week for 30 min? Ugh...NO! I haven't even done a thing yet.
* Eat all my daily points? Well there is an accomplishment. Daily points and then some.

Tomorrow's goal: go to the grocery store so I don't have that as an excuse. I know what I have to do. Now I just have to DO IT!

Spark on people...